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12 Factual Weight Loss Tips by 0key2: 7:20am On Sep 15, 2017
1. Don’t skip breakfast

Breakfast is the most important meal. Skipping breakfast won’t help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day. Researchers have found that, on average, people who eat breakfast are thinner than those who don’t.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Steps to Lose Weight by Eating 5-6 Times a Day

Step 1

Eat every three hours. An ideal day of eating should include breakfast, a mid-morning snack, lunch, mid-afternoon snack and dinner.

Step 2

Eat slowly. Eating five to six small meals each day helps you avoid overeating at meal times. When you approach the table ravenous, you start eating mindlessly, which leads to overeating. It takes your body about 20 minutes to signal to your brain that you are full

Step 3

Practice portion control. Your stomach is the size of your fist and a serving size should be the size of your palm.

Step 4

Maintain a balanced diet. Each meal should be made of a lean proteins, whole grains and healthy fats while snacks should be smaller portions mainly fruits and vegetables.

Step 5

Limit your sixth meal. Dessert would fall under “sixth meal;” try to limit this to only a few times a week. This should be considered a treat and not an excuse to binge.

However, a study from the University of Ottawa found that on a low-calorie diet, there was no weight loss advantage to splitting calories among six meals rather than three.


3. Eat plenty of fruits and vegetables

Fruits and vegetables are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.



4. Get more exercise

Being active is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through diet alone. You don’t need much to exercise to lose weight, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight .

A study on low-carb diets shows that you can even gain a bit of muscle while losing significant amounts of body fat (Link).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.



5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Most of the studies listed below looked at the effect of drinking one, 0.5 liter serving of water.Drinking water increases the amount of calories you burn, which is known as resting energy expenditure.

In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes (Link 1, Link 2).

Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water (Link).

A study of overweight women examined the effects of increasing water intake to over 1 liter per day. They found that over a 12-month period, this resulted in an extra 2 kg of weight loss (Link).

http://www.healthmatters.cf/12-factual-weight-loss-tips/
Re: 12 Factual Weight Loss Tips by 0key2: 6:07pm On Sep 15, 2017
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